Home Ingredients Bee Pollen

Bee Pollen

Evidence Level
Preliminary
1 Clinical Trial
5 Documented Benefits
1/5 Evidence Score

Bee pollen is flower pollen collected by honeybees and packed with nectar and bee secretions. Its makeup varies with the plants, season and region, but it typically contains protein and amino acids, carbohydrates, fats, B vitamins, minerals, flavonoids such as rutin, quercetin and kaempferol, and carotenoids. It is sold as a whole-food supplement for energy and vitality, a use rooted in tradition. Lab and animal studies report antioxidant and anti-inflammatory activity, but no controlled human trial has shown a benefit for energy, antioxidant status or athletic performance. In one human trial, in women on hormone therapy for breast cancer, a pollen and honey mix eased menopausal symptoms about as well as honey alone. Bee pollen can cause severe allergic reactions, including anaphylaxis after a single tablespoon, especially in people with pollen allergies.

Studied Dose Traditional amounts, not tested doses: 1 teaspoon (about 5 g) to 1 tablespoon (15 g) daily, or capsules of 500 to 1,500 mg per serving. No trial has established a dose of bee pollen.
Active Compound Plant proteins and amino acids, B-complex vitamins, flavonoids (rutin, quercetin, kaempferol), carotenoids, essential fatty acids, and trace minerals.

Benefits

Protein, B vitamins and flavonoids in small amounts

Bee pollen contains plant protein, B vitamins, flavonoids and trace minerals, as documented in reviews of its chemistry. A usual serving is about a teaspoon, so it adds only small amounts to a day's intake, and no human study has measured a nutritional benefit.

Supported by Trial 1

Traditional use for energy and stamina

Bee pollen has a long history of use as an energy food. That is tradition, not a research finding. In a small 1982 placebo-controlled trial, a pollen extract taken for six weeks gave no fitness benefit over placebo in 20 adolescent swimmers, and no controlled trial has shown that bee pollen raises energy, stamina or recovery.

Supported by Trial 1

Antioxidant compounds in the pollen itself

Lab analyses find flavonoids such as rutin, quercetin and kaempferol, plus carotenoids, in bee pollen, and these show antioxidant activity in test tube work. That describes what the powder contains. No human trial has tested whether eating bee pollen changes antioxidant status.

Supported by Trial 1

Inflammatory signaling in cell and animal studies

Flavonoids and other compounds in bee pollen affect inflammatory signaling in cell and animal studies. No human trial has measured inflammation after eating bee pollen, so any effect in people is unknown.

Supported by Trial 1

Immune use based on tradition

Bee pollen contains vitamins, minerals and flavonoids, and reviews describe immune effects in laboratory and animal work. No controlled human trial has shown that it supports everyday immune function, so its seasonal use rests on tradition.

Supported by Trial 1

Mechanism of action

1

Flavonoid antioxidant activity

Flavonoids such as rutin, quercetin and kaempferol in bee pollen scavenge reactive oxygen species in laboratory tests. Whether eating bee pollen changes antioxidant status in a person has not been measured.

2

Amino acid and nutrient supply

Reviews of bee pollen's chemistry report protein and amino acids, B vitamins and trace minerals. A usual serving is roughly a teaspoon, so the amounts delivered are minor next to normal food intake, and no human study has measured an effect on protein synthesis or energy metabolism.

3

Modulation of inflammatory signaling

Preclinical studies report that bee pollen extracts reduce inflammatory signaling and pro-inflammatory cytokines. These are cell and animal findings only; no human study has measured inflammation.

4

Liver-related findings in animals

Reviews describe liver-protective effects of bee pollen in animal studies. These are animal findings only; no controlled human trial has tested bee pollen for liver health.

Clinical trials

1
Menopausal symptoms in women on hormone therapy for breast cancer
PubMed

Randomized crossover trial comparing a bee pollen and honey mixture with pure honey, which was intended as the placebo. Women took a tablespoon of either product daily for 14 days per phase, with a break of at least 14 days between phases. Bee pollen was never given on its own (Münstedt et al. 2015, Mol Clin Oncol)

46 women with breast cancer taking tamoxifen or aromatase inhibitors who had menopausal symptoms; 41 were assessed in the honey phase and 31 in the pollen and honey phase, and the main reason for dropping out was disliking the taste of the pollen.

Symptoms improved in 70.9 percent of women (22 of 31) during the pollen and honey phase and in 68.3 percent (28 of 41) during the honey phase, a difference that was not significant, so pollen did not beat honey. Both improved on the Menopause Rating Scale. The study measured menopausal symptoms only, not energy, antioxidant status or athletic performance. Anyone with a hormone-sensitive condition should speak with their oncologist before taking bee products.

Side effects and drug interactions

Common Potential side effects

Severe allergic reactions, including life-threatening anaphylaxis, have been reported after ordinary amounts such as one tablespoon, especially in people with pollen allergies. Anyone with asthma or a history of severe allergy should avoid bee pollen entirely.
Mild gastrointestinal upset in occasional users.
Skin rash or itching in sensitive individuals.
Possible respiratory symptoms in those with airborne pollen allergies.
Risk of microbial contamination from poorly handled product.

Important Drug interactions

Warfarin: in a published case report, a 71-year-old man on stable warfarin reached an INR of 7.1 about a month after starting a teaspoon of bee pollen twice daily; the authors judged the interaction probable. If you take warfarin, tell your anticoagulation clinic before starting and have your INR checked.
Immunosuppressants: bee pollen has not been studied with these medicines. If you take transplant or autoimmune medicines, check with your prescriber first.
People with pollen allergies or asthma face a higher risk of allergic reactions to bee pollen.
Bee pollen has not been tested for effects on how the body processes medicines, so if you take prescription drugs, check with a pharmacist first.

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Frequently asked questions about Bee Pollen

What is bee pollen used for?

Bee pollen is pollen collected by bees, sold as a whole-food supplement containing protein, amino acids, B vitamins and flavonoids. People take it for energy, general nutrition and athletic performance, but those uses come from tradition and marketing; no controlled human trial has shown a benefit for energy or athletic performance.

What is bee pollen good for?

It is marketed as a superfood for energy, immune and antioxidant support and recovery, but no controlled human trial has shown those benefits. In one human trial, in women on hormone therapy for breast cancer, a pollen and honey mixture eased menopausal symptoms about as well as honey alone. It is often added to smoothies and yogurt.

How much bee pollen should I take?

Start with a very small amount, such as a quarter teaspoon, to check for an allergic reaction, then build up to a teaspoon or more per day as tolerated, following the product label. No trial has established a dose for energy, antioxidant or athletic use. If you have asthma, a bee or pollen allergy, or any history of severe allergic reactions, do not take it at all, even as a test amount.

Is bee pollen safe?

Most people tolerate it, but bee pollen can cause anaphylaxis, a life-threatening allergic reaction, and this has been reported after ordinary amounts in people with pollen allergies. Avoid it completely if you have asthma or a history of severe allergy, and get emergency help for swelling, wheezing, faintness or trouble breathing. In one case report it raised the blood-thinning effect of warfarin, pregnant women should avoid it, and anyone with a hormone-sensitive condition should check with their doctor first.

What is Bee Pollen?

Bee pollen is flower pollen collected by honeybees and packed with nectar and bee secretions. Its makeup varies with the plants, season and region, but it typically contains protein and amino acids, carbohydrates, fats, B vitamins, minerals, flavonoids such as rutin, quercetin and kaempferol, and carotenoids.

What is the recommended dosage of Bee Pollen?

The clinically studied dose is Traditional amounts, not tested doses: 1 teaspoon (about 5 g) to 1 tablespoon (15 g) daily, or capsules of 500 to 1,500 mg per serving. No trial has established a dose of bee pollen. Always follow the product label and check with a healthcare provider for personal advice.

Is Bee Pollen safe, and does it have side effects?

For most healthy adults, Bee Pollen is well tolerated at studied doses. Reported effects can include: Severe allergic reactions, including life-threatening anaphylaxis, have been reported after ordinary amounts such as one tablespoon, especially in people with pollen allergies. Anyone with asthma or a history of severe allergy should avoid bee pollen entirely. It may also interact with some medications. Bee Pollen is not right for everyone, so check with a healthcare provider first if you are pregnant or breastfeeding, have a medical condition, or take prescription medication.

Does Bee Pollen interact with any medications?

Possible interactions include: Warfarin: in a published case report, a 71-year-old man on stable warfarin reached an INR of 7.1 about a month after starting a teaspoon of bee pollen twice daily; the authors judged the interaction probable. If you take prescription medication, check with a pharmacist or doctor before using it.

How strong is the scientific evidence for Bee Pollen?

NutraSmarts rates the evidence for Bee Pollen as Preliminary (1 out of 5). It is backed by 1 clinical trial and 6 cited references summarized on this page. A higher rating reflects more, larger, and better-designed human studies.

References(6 citations)

Evidence ratings on NutraSmarts are based on the totality of human clinical research, with emphasis on randomized controlled trials, meta-analyses, and systematic reviews. The references below directly support claims made throughout this page.

  1. Münstedt K, Voss B, Kullmer U, Schneider U, Hübner J. Bee pollen and honey for the alleviation of hot flushes and other menopausal symptoms in breast cancer patients. Mol Clin Oncol. 2015;3(4):869-874. doi: 10.3892/mco.2015.559.PubMedUsed to support: Randomized crossover trial in 46 women with breast cancer on antihormonal therapy. Menopausal symptoms improved in 70.9 percent (22 of 31) on the pollen and honey mixture and 68.3 percent (28 of 41) on honey alone, a non-significant difference, so pollen did not outperform its comparator. Honey was meant as the placebo but is not inert, and pollen was never given on its own. The study did not measure energy, antioxidant status or athletic performance.
  2. Komosinska-Vassev K, Olczyk P, Kaźmierczak J, Mencner L, Olczyk K. Bee pollen: chemical composition and therapeutic application. Evid Based Complement Alternat Med. 2015;2015:297425. doi: 10.1155/2015/297425.PubMedUsed to support: Review of bee pollen's composition and of antifungal, antimicrobial, antiviral, anti-inflammatory, liver-protective, immune-stimulating and radical-scavenging activity reported mainly in laboratory and animal work. It describes what bee pollen contains and does in preclinical models, not a demonstrated effect in people.
  3. Algethami JS, El-Wahed AAA, Elashal MH, Ahmed HR, Elshafiey EH, Omar EM, Naggar YA, Algethami AF, Shou Q, Alsharif SM, Xu B, Shehata AA, Guo Z, Khalifa SAM, Wang K, El-Seedi HR. Bee Pollen: Clinical Trials and Patent Applications. Nutrients. 2022;14(14):2858. doi: 10.3390/nu14142858.PubMedUsed to support: Review of clinical trials and patents involving bee pollen, which reports that clinical use has focused mainly on allergies and prostate conditions, with a few studies on cancer and skin problems. A review collects other researchers' work and does not itself demonstrate an effect.
  4. Hurren KM, Lewis CL. Probable interaction between warfarin and bee pollen. Am J Health Syst Pharm. 2010;67(23):2034-7. doi: 10.2146/ajhp090489.PubMedUsed to support: Case report of a 71-year-old man on stable warfarin whose INR rose to 7.1 (target 2.0 to 3.0) about a month after he began taking one teaspoon of bee pollen granules twice daily, with no other changes found. After a short warfarin hold and an 11 percent dose cut, his INR stayed near range while he continued bee pollen. The authors rated the interaction probable. A single case, not a controlled study.
  5. Choi JH, Jang YS, Oh JW, Kim CH, Hyun IG. Bee Pollen-Induced Anaphylaxis: A Case Report and Literature Review. Allergy Asthma Immunol Res. 2015;7(5):513-7. doi: 10.4168/aair.2015.7.5.513.PubMedUsed to support: Case report of a 40-year-old man with seasonal allergic rhinitis who developed anaphylaxis, with hives, facial swelling, breathing difficulty and low oxygen, one hour after eating one tablespoon of bee pollen, and needed epinephrine. The pollen contained ragweed, chrysanthemum, dandelion and Japanese hop pollens, and he had IgE antibodies to the bee pollen extract. The authors warn of severe allergic reactions to bee pollen, especially in people with pollen allergy.
  6. Maughan RJ, Evans SP. Effects of pollen extract upon adolescent swimmers. Br J Sports Med. 1982;16(3):142-5. doi: 10.1136/bjsm.16.3.142.PubMedUsed to support: Placebo-controlled trial in 20 adolescent swimmers in daily training who took a pollen extract or placebo for six weeks. Maximum oxygen uptake rose similarly in both groups, and the authors concluded that pollen gave no performance benefit. Vital capacity rose only in the pollen group, and fewer training days were missed to upper respiratory infections (4 versus 27). The abstract does not say whether the extract was made from bee-collected pollen.